Marathon Clinic News 3/31/13

DEE ANN
DeeAnn began running over 40 years ago. She has run personal bests of 2:51 in the marathon and 35:53 for 10k, and set a Masters American Record in the 2000 meter steeplechase. DeeAnn , a physical therapist, started coaching runners in 1996 and has been a coach and director with the Portland Marathon Clinic since 2000. She is a certified coach through USA Track and Field (Level II) and Road Runners Club of America. DeeAnn specializes in the biomechanical evaluation and treatment of distance runners at Connect Physical Therapy in Lake Oswego. She also teaches yoga at Gudmestad Yoga Studio in Southwest Portland.CONTENTS
1) FREE Training Run April 6
2) Portland Marathon Clinic Seminar April 16
3) FREE Training Run April 13
5) Training TipsFREE TRAINING RUN APRIL 6
What does FREE mean? FREE means the runs are open to anyone who wants to run the distance with a group. You do not have to be enrolled in the seminar series.
The FREE Kickoff Run for the 2016 Portland Training Clinic will be April 6 8 am at Mountain Hardwear, 722 SW Taylor, Portland. For directions to the start see http://www.teamoregon.com/pmc/training/runs/mtnhdwdir.htm. Mountain Hardwear will offer post run refreshments. Please leave your headphones, dogs and baby joggers at home. The doors will be open at 7:30 am.
This will be the first of the weekly training runs that take place Saturdays. The first run is a 4, 6 or 8 mile run on the waterfront. http://www.teamoregon.com/maps/index.php?id=1398. Park in any of the nearby garages. There are 12 pace groups led by experienced marathoners for marathon goals from under 3 hours to 5 hours. The clinic provides some charts to help you pick your proper pace group and the volunteer leaders will help you run the right pace and have fun.
We have different training schedules based on your current level of fitness and running experience. The middle distance is the one for the beginners training schedule and is appropriate for most of you. Doing more is not better but frequently leads to injury. This weekend, choose the 4 miler if you are running less than 12 miles per week and your longest run in the last several weeks is 4 miles or less. (All the miles are marked if you need to run less than 4). Pick 6 if you are currently running 13 - 20 miles per week and your longest recent run is 5 -6 miles. The 8 mile choice is for experienced runners currently averaging well over 20 miles a week with a 8 mile or longer long run. There is no need to be in a hurry, you have 6 months to get to the marathon and we want to get you there healthy and injury free.
Long group runs continue every Saturday until the marathon at various locations around the metropolitan area. You should only run one long run a week. Later, when the runs are longer, we ask you to volunteer once during the season to staff an aid station for your fellow runners. For more information about the runs, go to http://www.teamoregon.com/pmc/runs/trainrun.htm. Pace groups are by marathon goal times, see the chart in the run information. If you have raced, go to http://www.teamoregon.com/publication/online/wizard.php and get your marathon goal based on your race times. PORTLAND MARATHON CLINIC SEMINAR APRIL 16
The first evening seminar will be Tuesday April 16 7:00- 9:30 pm Room 104 Health Information Center, Legacy Meridian Park Medical Center, 19300 SW 65th Avenue, Tualatin, OR 97062 http://www.teamoregon.com/maps/index.php?id=1542 Marathon seminar package participants will receive 5 Tuesday evening 2 1/2 hour seminars, a book "Marathoning Start to Finish", handouts, a personalized online training schedule and log and a micro fiber Portland Marathon Training Clinic shirt. PMC has added half marathon training for either the Portland Half or any summer/fall half marathon. The package is $120. The first clinic will discuss the basics of training, how to get to the marathon or half marathon healthy and how to "finish and feel good!" You can register for a single session for $30. You can pre-register online at http://www.teamoregon.com/pmc or register at the door. Plan to arrive by 6:45 to either pick up all your goodies or to register.FREE TRAINING RUN APRIL 13
The FREE run for this weekend adds one mile to the last week's distance. The run will be 5, 7 & 9 miles starting from Road Runner Sports Tualatin at 8 am. For driving directions see: http://www.teamoregon.com/pmc/runs/rrsdir.htm This week's course will be a scenic run through Tualatin using the first 2.5 - 4.5 miles of the route see http://www.teamoregon.com/maps/index.php?id=737ADVANCED MARATHON/HALF MARATHON TRAINING
A advanced marathon/half marathon training program will begin in June. This 16 week program for experienced marathoners will offer midweek coached run or track session plus 16 week personalized online schedule and log and a microfiber race shirt. The midweek runs will meet at Duniway Park Thursday 6pm starting June 20. Runs will include fartlek, hill runs and track workouts to prepare runners to race the marathon/half marathon. The cost will be $90. For more info see http://www.teamoregon.com/pmc/TRAINING TIPS
For an introduction to training science and philosophy see http://www.teamoregon.com/publication/online/hardeas.htmlTweet